The elbow is that part of the arm that should be given proper care. If you injure your elbow, you can no longer use the whole arm to do anything. There are good ways to prevent elbow injuries and these are relatively practical and easy to follow.

• Don’t carry objects that are too heavy for you to carry. The weight would put stress to your arms and elbows. Remember to wear protective gear on your elbows or any part of the body when you are doing strenuous activities or engaging in sports such as roller skating or soccer.

• Prevent accidents that would hurt your elbows. Don’t stand on moving or unsteady objects. If engaged in sports such as tennis or golf, ask your instructor for proper techniques to use your hands and elbows to prevent injury. Get rid of obstacles or clutter along your path and most especially on the stairways to prevent falls. Remember that a bad fall can injure your elbows. Remember to fasten your seatbelt when driving to safeguard your body in case of accidents. Don’t drink if you are driving.

• Eat a balanced diet, preferably one that makes your bones strong. Eat more calcium-rich foods like cheese, dark green leafy vegetables. Drink milk, yogurt and other dairy foods.

• You may also take Vitamin D supplements and Calcium supplements to make your bones stronger. Avoid bad habits such as too much smoking and drinking of alcohol.

• You need to do some elbow exercises prior to doing some activities that would require you to make use of your hands and elbows. Do some stretching, bending and rotating of your arms to flex your muscles. Try to avoid repetitive movements or overusing your arms or elbows that can cause injury. Do some regular exercises that would work on your arms and for the rest of your body. You can always ask advice from a doctor or a health practitioner. You can strengthen your forearms and elbows by starting with light weights or dumbbells. You can also use a tennis ball and do some squeezing exercises to strengthen your forearm.

• If you are starting to feel some pain on your elbow, put some ice compress to prevent swelling and immediately go to the doctor for proper medical treatment.

• Take note of your sleeping habits. To prevent more injury to your elbow, avoid sleeping with your elbow bent under your head. Avoid sleeping with your hands under your head.

• Make use of soft pillows to support your arms while you sleep.

• While working, avoid leaning on your elbows. The use of elbow pads on your chair can help your elbows rest more comfortably.

If you have an injury, prevent further damage to your elbow by using an air splint to protect your elbow from unnecessary movements. Keep it elevated as much as possible. Give it time to heal for a few days before making use of it again. Remember to start slow with light activities until your elbow would reach full recovery.

Jonathan Pitts

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